Focus & Achieve- CompetitorWOD

  • July 15, 2016
  • By :
Hyatt
Hyatt

Warm-up
EMOM10
Odd- 10/8 Cal Bike
Even 1- 10 Goodmornings
2- 8 Overhead Squats
3- 6 High Hang Snatch
4- 4 Mid Hang Snatch
5.-10 Burpees

Strength
EMOM20
-Work with a partner

Odd- 2-Pos Hang Squat Snatch – 75-85%
– High
– Mid
Even- 3 Deadlifts Ascend in weight

WOD
8 Rope Climbs
30 Toes to Bar
6 Rope Climbs
30 Wallballs 30,20
4 Rope Climbs
30 Burpee Box Jumps
2 Rope Climbs
30 Double KB Front Rack Lunge (1.5,1)

5 Comments

  • Chad Michael

    07/16/2016 @ 1:24 pm

    Snatch: 185
    DL: 295 (half the rounds)
    WOD: 20:05 Open (doubled the reps and partnered with Tommy Kuch)

  • Shea

    07/15/2016 @ 11:59 pm

    EMOM: 135-175, 365-415
    WOD: 14:49 rx

  • Tom Kuchenreuther

    07/15/2016 @ 11:21 pm

    EMOM: 135×3, 145×4, 155×3 and 275×4, 295×6
    WOD: 20:05 open – doubled the reps and partnered with chad

  • Ben Brauer

    07/15/2016 @ 12:32 pm

    EMOM: 155 / 365
    WOD: 24:26 Open (6-4-2-1 rope climbs)

  • Marc Piccuirro

    07/15/2016 @ 11:56 am

    EMOM: 170-315
    WOD: 24:29 Rx just terrible

Comments are closed.

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